Perhaps you want to build muscle and strength in your chest and shoulders, but don't have access to a gym or weights. Maybe you are recovering from an injury and your physician instructed you not to lift anything above your head. Luckily, this does not mean your pecs and shoulders can't get a workout. Your pecs are the two major muscles of the chest -- the pectoralis major and pectoralis minor. Your shoulder has many muscles including the deltoids, trapezius, rhomboids and the four muscles that make up the rotator cuff. The use of weights and equipment is not required to give these muscles a workout. If you are injured, however, check with your doctor before giving it a go.

Pushups

Step 1

Begin on your hands and knees on the floor. Your arms should be directly under your shoulders with your palms facing forward. Slowly move your feet outward so they are straight and you are in a plank position. Support your upper body with your arms and rest your lower body on your toes.

Step 2

Slowly lower your body toward the floor by bending your elbows. Keep your back straight and do not allow your lower back to sag. Continue down until your chin and chest reach the floor.

Step 3

Press and lift your upper body back to the starting position. Continue to keep your back straight and do not allow your lower back to sag. Repeat for 10 to 15 repetitions for each set. Do as many sets as you can without pain.

Medicine Ball Pushups

Step 1

Begin in the same position as a traditional pushup. Place your hands on the medicine ball with your fingers facing down and your palms on the side of the ball.

Step 2

Lower your chest down slowly toward the ball while keeping your back in a straight position. Do not allow your lower back to sag. Continue until your chest touches the ball.

Step 3

Press your hands into the ball and slowly raise your body upward to the starting position with your arms fully extended. Repeat 10 to 15 times.

Chest Dips

Step 1

Stand in-between the dip bars. Adjust the bars so that your grip will be slightly outside of shoulder-width. Grab the bars with your palms facing in.

Step 2

Jump up and support your body with your arms. Cross your left leg over the right to stabilize your lower body.

Step 3

Slowly lower your body so that your shoulders are even with your elbows and your upper arm is parallel with the bar.

References

About the Author

Deborah Lundin is a professional writer with more than 20 years of experience in the medical field and as a small business owner. She studied medical science and sociology at Northern Illinois University. Her passions and interests include fitness, health, healthy eating, children and pets.